RAWFIT est. 1999 Strength Training Saturday 31-7-2010
Dynamic Mobility Warm-up Then: 3×5 BB Overhead Squat Then: 15 meters KB Walking Overhead 2x Lunges + 2x Squats 30 KB Step ups 3 rounds Then: 5×5 Zercher…
Friday Mania HIIT 30-7-2010
Dynamic Mobility Warm-up Then: CB Gamma alt KB Snatch Lunge – Left KB Snatch Lunge – Right KB Juggling Hammer work on Tyre – Left Hammer work…
HIT - High Intensity Training Thursday 30-7-2010
HIT – High Intensity Training What Is HIT? The initials H.I.T. stand for High Intensity Training. It is a system of training made popular by Arthur Jones,…
Metabolic Conditioning & Explosion Training Wednesday 28-7-2010
Mobility Warm-up Then: Kettlebell Mobility Drills:- Around the World Halo Good Mornings Figure 8s Around the World to Upper Cut 60 seconds per exercise Then: P1…
Power & Strength Tuesday 27-7-2010
Power and Strength Training Day Mobility Drills Wamp up 5×5 Clean + Jerk 5×5 Front Squat 2×10 Back Squat + 10x Jump Squats 2×5 Back Squat + 5x…
Tabata Monday 26-7-2010
Lets start the week with a bang. One of the toughest protocol is TABATA. MORNING SESSION Mobility Warm-up Then: 15x Hills Sprints Then: Cool down EVENING SESSION…
Sun Tzu - Art of War Part 4
TACTICAL DISPOSITIONS 1. Sun Tzu said: The good fighters of old first put themselves beyond the possibility of defeat, and then waited for an opportunity of defeating…
Fifty People One Question
A week off training. A time to reflect and create a rough plan to the future and leaving room for flexibility. The aim is to grow maturely with an inner vision that…
Met Con Workout Sunday 18-7-2010
Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways.…
Sun Tzu - Art of War Part 3
ATTACK BY STRATAGEM 1. Sun Tzu said: In the practical art of war, the best thing of all is to take the enemy’s country whole and intact; to shatter and destroy…
High Intensity Training 17-7-2010
High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing…
Partner Training Friday 16-7-2010
Partner Training – Great way to push yourself that little bit more. Dynamic Mobility Warm-up Then: P1- Rope Work P2 – Ball Slams 3 rounds 60 seconds…
HIIT Power Training Thursday 15-7-2010
Session 1 Dynamic Warm-up Then: 10 minute easy jog Then: 15x Steps/Hill Sprints (88 steps at approx. 45 degree angle) Then: Cool down or 10 minute easy Row Then:…
Barbell Complex Strength Wednesday 14-7-2010
Barbell Complexes come in various forms. There are various combinations. Above all use the KISS principle – KEEP IT SIMPLE STUPID. Dynamic Mobility Warm-up…
Deck of Cards Tuesday 13-7-2010
Deck of Cards Lets get imaginative. Separate all faced cards i.e., Jacks, Queen, King, Ace and Joker. Jacks = Any Kettlebell exercise, Swing, Cleans, Clean &…
Strength Training Monday 12-7-2010
Session 1 – Strength Training Mobility Warm-up Then: 2×20 Bodyweight Squats 2×15 Barbell Jump Squats 5×5 Barbell Squats Then: Single arm Indian…